Stress Management: Doing Progressive Muscle Relaxation

Have you ever had an aching back or pain in your neck when you were anxious or stressed? When you have anxiety or stress in your life, one of the ways your body responds is with muscle tension. Progressive muscle relaxation is a method that helps relieve that tension.

In progressive muscle relaxation, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order.

When your body is physically relaxed, you cannot feel anxious. Practicing progressive muscle relaxation for a few weeks will help you get better at this skill, and in time you will be able to use this method to relieve stress.

When you first start, it may help to use an audio recording until you learn all the muscle groups in order. Check your local library or a bookstore for progressive muscle relaxation audio recordings.

If you have trouble falling asleep, this method may also help with your sleep problems.

Progressive muscle relaxation is a method to help you relax. You do a series of exercises in which you tense your muscles as you breathe in and relax them as you breathe out. You work on your muscle groups in a certain order.

Test Your Knowledge

Progressive muscle relaxation is an exercise where you breathe slowly to relax your muscles.

True

False

This answer is incorrect

When you do progressive muscle relaxation, you do a series of exercises in which you tense your muscles as you breathe in and relax them as you breathe out.

This answer is correct

When you do progressive muscle relaxation, you do a series of exercises in which you tense your muscles as you breathe in and relax them as you breathe out.

Progressive muscle relaxation can reduce anxiety, stress, and muscle tension, and it may help if you have trouble falling asleep. It can help ease headaches by focusing on the muscles of the head, neck, and jaw. As you learn how your "tense" muscles feel and how your "relaxed" muscles feel, you may be able to tell when you need to relax.

Progressive muscle relaxation is easy to do. And if you can find a place to lie down and get comfortable, you can do it anytime you need it.

Test Your Knowledge

People who have anxiety, stress, muscle tension, or trouble falling asleep may benefit from progressive muscle relaxation.

True

False

This answer is correct

Progressive muscle relaxation can help relieve anxiety, stress, and muscle tension. It may also help you fall asleep.

This answer is incorrect

Progressive muscle relaxation can help relieve anxiety, stress, and muscle tension. It may also help you fall asleep.

The procedure

You can use an audio recording to help you focus on each muscle group, or you can learn the order of muscle groups and do the exercises from memory. Choose a place where you won't be interrupted and where you can lie down on your back and stretch out comfortably, such as a carpeted floor.

Breathe in, and tense the first muscle group (hard but not to the point of pain or cramping) for 4 to 10 seconds.

Breathe out, and suddenly and completely relax the muscle group (do not relax it gradually).

Relax for 10 to 20 seconds before you work on the next muscle group. Notice the difference between how the muscles feel when they are tense and how they feel when they are relaxed.

When you are finished with all of the muscle groups, count backward from 5 to 1 to bring your focus back to the present.

After you have learned how to tense and relax each muscle group, here's something else to try. When you have a very tense muscle, you can practice tensing and relaxing that muscle area without going through the whole routine.

The muscle groups

The following is a list of the muscle groups in order and how to tense them. Remember to lie down when you do this.

Close your eyes as tightly as you can. (Remove contact lenses before you start the exercise.)

Cheeks and jaws

Smile as widely as you can.

Around the mouth

Press your lips together tightly. (Check your face for tension. You just want to use your lips.)

Back of the neck

Press the back of your head against the floor or chair.

Front of the neck

Touch your chin to your chest. (Try not to create tension in your neck and head.)

Chest

Take a deep breath, and hold it for 4 to 10 seconds.

Back

Arch your back up and away from the floor or chair.

Stomach

Suck it into a tight knot. (Check your chest and stomach for tension.)

Hips and buttocks

Press your buttocks together tightly.

Thighs

Clench them hard.

Lower legs

Point your toes toward your face. Then point your toes away, and curl them downward at the same time. (Check the area from your waist down for tension.)

Test Your Knowledge

When you first start, it may be helpful to use an audio recording until you learn all the muscle groups in order.

True

False

This answer is correct

An audio recording can be helpful at first to guide you through the muscle groups. Using an audio recording may also help you tense and relax your muscles for the right amount of time. After a while, you may be able to do this on your own.

This answer is incorrect

An audio recording can be helpful at first to guide you through the muscle groups. Using an audio recording may also help you tense and relax your muscles for the right amount of time. After a while, you may be able to do this on your own.

Now that you have learned about progressive muscle relaxation, you are ready to give it a try. Check your local library, websites that sell audio programs, or a bookstore for progressive muscle relaxation audio recordings.

This information does not replace the advice of a doctor. Healthwise disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.